Comparing Nutrients in 1 pound Boiled Kidney Beans VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Energy	20% 576kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.38% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	15% 19.5g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	147% 590μg	75% 299μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	92% 83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Young Winged Beans	Recommended Dietary Allowance
Calcium	16% 159mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	25.7% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	126% 10mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Young Winged Beans:

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 15.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Young Winged Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Young Winged Beans:

• Boiled All Types Kidney Beans have 4.2 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 2 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.4 times more Calcium, 1.4 times more Selenium and 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.6 times more Energy, 7.4 times more Omega 3, 5.3 times more Carbohydrate and 1.2 times more Protein than Raw Young Winged Beans.
• Both Boiled All Types Kidney Beans as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.